Pilates is probably the most effective group of exercises that I do. I can tell a major difference in my body when I add Pilates into my normal cardio/weight routine vs. when I'm not doing them. One of the keys to Pilates is to do each move properly. It is easy to do these moves haphazardly and to not feel the full effect of each exercise. As you can see, there is quite a bit of text and explanation below for each move. When you are doing these exercises, be sure to focus mind/body together so you can get the full benefit of the move. Breathe consistently and focus on "anchoring down" your core. (abs, lower back, hips, buttocks)
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Single Leg Stretch:
Lie on your back with one knee bent into the chest. The other leg is extended out from your body. Toes of the extended leg are pointed. The outside arm is extended and placed on the ankle; the opposite arm is resting on the knee. Keep your head and neck long and loose throughout the exercise. Inhale as you switch legs and then exhale and switch again. The arms will switch as your legs switch. MODIFICATION: Keep the legs straight up as you switch them and put head on the floor. Repetitions: Do 6-8 each leg |
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Double Leg Stretch
Lie flat on your back with both knees pulled into the chest. Head is lifted. Place hands gently below the knees. Toes are pointed. Keep head and neck loose and long throughout the exercise. Inhale, stretch your body long, reaching the arms back by your ears. Legs are extended out from the body. Exhale, pull your knees back into your chest as you circle your arms around to meet your knees and pull in emphasizing the exhale. *Keep your torso anchored to the mat and don't get sloppy!! MODIFICATION: Extend the legs straight into the air and keep your head to the mat. Repetitions: 4-6 |
 | Single Straight Leg Stretch
Lie flat on your back with both knees pulled into your chest. Toes are pointed. Lift your shoulders off your mat as you pull your chin towards your chest. Maintain a loose head and neck while scooping out your abs.Inhale, extend your right leg straight to the ceiling, grabbing your ankle, calf or thigh and pulling in toward your forehead. Extend the left leg straight out hovering the mat about 6-8 inches. Exhale, switch legs quickly and grab the left ankle, calf or thigh. Alternate legs. You may add a double pulse on each leg if you'd like. * Keep your torso pressed to the mat. Keep the rhythm dynamic and focus on your belly. Repetitions: 5-10 |
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Double Straight Leg Stretch
Lie flat on your back with hands one on top of the other behind the head. The head and shoulders elevated maintaining a loose neck and head. The legs are extended up toward the ceiling with hips at 90 degrees. Toes are pointed and feet are in a "Pilates V". (Heels glued together and toes out) Abs are scooped out. Inhale, squeeze your booty and thighs together. Lower your legs down toward the mat. Stop before your lower back begins to raise off the mat. Exhale, squeeze booty and thighs and raise straight legs back toward the ceiling at 90 degrees. *Keep elbows wide and torso in contact with the mat. MODIFICATION: Keep head to floor and lower legs slightly. Repetitions: 5-10 |
 | Criss Cross Lie flat on your back with hands one on top of the other behind the head. Elbows are extended wide. Head and shoulders are lifted with chin toward the chest. Knees are bent toward the chest. Inhale, extend right leg. Exhale, twist the upper body toward the left knee touching your right elbow to the left knee. Look back toward the left elbow to increase stretch keeping the head and shoulders off the mat as you lift and twist. Inhale, switch legs. Bring the right knee in toward the chest as you extend the left leg out. Exhale, twist the upper body toward the right knee touching your left elbow to the right knee. Keep exhaling. *Think shoulder to knee and keep the torso anchored with the mat. Do not "rock 'n roll" in the hips. Keep them stable! MODIFICATION: Extend legs straight to the ceiling. |
 | Leg Scoops Lie flat on your back with arms to your side. Bend right leg 90 degrees. Lift your right leg toward your chest while your toe is pointed. Inhale, then exhale and drop your right leg down extending it as if you are scooping up something from the floor then lift it straight up. Repeat again. When dropping the leg, try and get your toe as close to your booty as possible. Keep the movements precise and strong. Tighten your booty to keep your left legs steady to the floor. Switch sides after doing all reps on the right. MODIFICATION: Keep the non-moving leg bent at 90 degrees. Repetitions: 10-12 each leg |
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